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12 Techniques To Help You Conquer Insomnia for Good

If you suffer from insomnia, you may dread going to bed every night instead of looking forward to some z’s. Fretting about insomnia is counterproductive, though.

The good news is that you can make just a few life changes that almost guarantee you'll conquer insomnia for good.

Here are 12 techniques for conquering insomnia and looking forward to a better night's sleep.

Consider Your Medications

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Some medications, like those used to treat asthma and high blood pressure, can cause insomnia. Pain relievers and some cold medications can also contain stimulants like caffeine, which keep you alert late into the night.

Talk to your doctor if you think your medications contribute to your insomnia. They may adjust your dosage or prescribe different medications.

Don’t Drink Coffee in the Afternoon

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For the best sleep, don’t drink coffee any later than 2 p.m. Caffeine has a half-life of six hours, which means that half the caffeine could still be in your body at bedtime if you have a cup of coffee after dinner.

Avoid the vicious circle of drinking more coffee after you had a bad night's sleep, only to sleep poorly again the next night because of caffine.

Avoid Alcohol Before Bedtime

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If you’ve ever overindulged in alcohol, you know it might help you fall asleep quicker. However, it doesn’t allow you to stay asleep or get a good night's sleep as alcohol blocks REM sleep and makes you need to go to the bathroom often.

Avoiding alcohol before bedtime will allow you to sleep better.

Don’t Put a TV in the Bedroom

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The bedroom should be for sleeping, not your home cinema. It might be in your best interest not to put a TV in your room or watch Netflix on your phone before falling asleep.

If you do, your brain will associate the room with these activities and make sleep harder to find. That’s the last thing you need when you try to combat insomnia.

Wake Up at the Same Time Each Day

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You shouldn’t sleep in on weekends as much as you’d love to. Waking up and going to bed at the same time each day helps your body get into a routine and combats insomnia. This cycle helps you feel refreshed in the morning instead of exhausted and groggy.

Sleeping in doesn’t let you “catch up” on sleep — it only disrupts your routine.

Don’t Nap

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Napping may sound tempting when you sleep poorly at night, but longer naps only confuse your brain more. When you take a long nap out of exhaustion in the middle of the day, your body doesn't think it needs more sleep when your bedtime rolls around.

Instead of napping, try to go for a light walk or relax with a book.

Exercise Regularly

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Regular exercise is paramount to staying healthy and getting good sleep. The only caveat is not exercising right before your bedtime. Exercising immediately before trying to fall asleep will release stimulating hormones into your bloodstream and keep you alert instead of allowing you to drift off.

Only exercise at least three hours before you plan to go to bed to avoid sleep disruptions.

Avoid Late Snacks

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Eating before bed activates the digestive system and keeps you up. Moreover, some snacks can give you acid reflux, making sleep impossible.

Don’t eat after dinner, and avoid drinking a lot of liquids before bedtime, too. Going to the bathroom in the middle of the night is a sure way to get a bout of insomnia and possibly keep you up far longer than you'd like.

Manage Stress

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Managing stress isn’t easy, but you can use different stress reduction and relaxation strategies before going to bed.

Consider meditation, deep breathing techniques, muscle relaxation strategies, and mindfulness as ways to cope with stress in the evening. A short yoga session in the early evening can also help.

Don’t Think About Tomorrow

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If your insomnia is triggered by stress about your work or personal life, don’t take these worries to bed with you. Set aside a time earlier in the evening to review your day and plan for the next steps.

Consider reading a book or journaling about your day before bedtime to free your mind of worries and manage stress.

Try Cognitive Therapy

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Cognitive therapy may help you understand the roots of your insomnia and identify beliefs and thoughts that interfere with sleep.

When you try cognitive therapy, you can also set sleep goals that work for your age and lifestyle since not everybody needs the same amount of sleep, especially as they age.

Make Your Bedroom Comfortable

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Last but not least, make your bedroom comfortable so you can fall and stay asleep. Some factors to consider include temperature, lighting, and noise.

For example, if your pets sleep with you and wake you up often, consider putting them in a different room for the night if possible or setting aside a space for just them in your room.

Author: Roxana Loomes

Roxana is a writer and editor based in Vancouver, Canada. She has an English degree from Michigan State University and has been a writer for over six years, mostly covering food, marketing, travel and lifestyle, pets, and tech topics. Roxana spends her free time watching movie classics and making great meals for her family.

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